Tempaus, raskas ykkönen

EMOM 5
1x80%

Te-veto
3@95%
3@100%
2x3@105%

Takakyykky 3RM
2x3@90%

Lisäpainolankku 3x40sek

2x5x60%
2x4x70%
2x3x80%

Lisää painoja viikottain.

5000 Meter Row

5 rounds, rest as needed:

10 Arnold Press RPE 4
5-10 Strict C2B RPE 4
10-20 GHD Sit-Up

12 min EMOM (4 rounds)

1) 10m Double KB Overhead Walking Lunge
2) 20m Sandbag Carry (front of body)
3) 10m Dragon Squat

RPE 3-4

Scale if needed. This will get your HR up and smoke your legs. It is OK!

skill: squat jerk and then:

Find heavy complex in 20 min

squat clean + hang clean + jerk (push or split)

EMOM 12

Clean&jerk, build heavy single

EMOM 12

Snatch, build heavy single

For time

row 3000m
50 rower over burpees
run 1000m

Aamulenkki
5 min hölkkää
5 min juoksua
5 min hölkkää
5 min juoksua
5 min hölkkää
5 min kovaa juoksua
5 min hölkkää

For time:

run 400m
30 deadlift 65/50/40/35
run 400m
20 push jerk. 65/50/40/35
run 400m
10 thruster 65/50/40/35
run 400m
5 snatch 65/50/40/35

TC 12

Dead Row 4x6
Maastaveto 3x6x77,5%
Salkkunostot 4x8

Snatch Balance
Build to a Heavy 1-Rep